Cable Lying Curl
Description
The cable lying curl is a bicep isolation exercise performed lying flat on the floor or a bench in front of a low cable pulley. The lying position places the bicep at a slight stretch throughout the curl, and the cable maintains constant tension. It is one of the most strict bicep isolation setups available.
Muscle Group
Equipment Required
Cable Lying Curl Instructions
- Position a flat bench (or floor space) in front of a low cable pulley. Attach a straight bar.
- Lie on your back on the bench (or floor) with your head closest to the cable.
- Reach back overhead and grip the bar with an underhand grip.
- Pull the bar down so your arms are extended straight back overhead, palms up. The cable should be under tension.
- Pin your upper arms — they will angle slightly back overhead. Keep them still.
- Curl the bar by bending at the elbows. Squeeze your biceps as the bar moves toward your forehead.
- Lower under control. Maintain cable tension and upper arm position.
- Repeat for the desired number of reps.
Cable Lying Curl Form & Visual
Cable Lying Curl Benefits
- Constant cable tension throughout the range
- Lying position eliminates all body english
- Slight bicep stretch loaded throughout
- Excellent strict isolation exercise
- Useful for high-rep bicep finishing
- Easy to load progressively
Cable Lying Curl Muscles Worked
- Biceps brachii (stretched position)
- Brachialis
- Forearm flexors
Cable Lying Curl Variations & Alternatives
- Cable Lying Bicep Curl (chest-down)
- Cable Curl (standing)
- Dumbbell Incline Curl
- Dumbbell Prone Incline Curl
- Single-Arm Cable Lying Curl
